Category: Uncategorized

Date: 2025-04-14
AO: hamilton
Q: 2 percent
PAX: Popeye, Traveler, Gherkin, Ice Tea, Legacy, Hard Knox
FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch.

THE THANG: Murph Prep
Group Dora – 2 teams of PAX each collectively performed 100 pull ups, 200 Merkins, 300 Body Weight Squats and alternated between runs up and down the hill, then

3 rounds of Step Ups – 10 IC & Dips – 20

Mosey’d around the perimeter stopping for Bird Dog Merkins – 10, Alternating Shoulder Taps – 20 , Calf Raises – 20

90 Degrees Wall Sits – arms raised while each PAX counts down from 10

Mike Tysons – 10

MARY: Slow Freddie Mercury’s, Bird Dogs, Dirty Dogs, Nolan Ryan’s

ANNOUNCEMENTS: Iron Sharpens Iron – 7:30pm tonight at Gherkin’s place, Happy Hour 4/24, Rebuilding Together 4/26, The Murph 5/26 0700 GMU campus pull up bars, Bone-A-Thon 3/31, Convergence 6/7

COT: https://themurphchallenge.com/pages/lt-michael-p-murphy?srsltid=AfmBOoqN5wtFe8nUaTsZ_XYL2cjBLoi7amy_jj-zZiNev_CfJI7O2J6G

Tags: hamilton, Popeye, Traveler, Gherkin, Ice Tea, Legacy, Hard Knox

Date: 2025-04-14
AO: acropolis
Q: Hightower
PAX: Obadiah, Rambler
FNGs: None
COUNT: 3
WARMUP:
Warm up exercises and stretching! Followed by warm up lap.

THE THANG:
Rotate exercise, while other do group exercises, followed by lap around track:

Round 1: (10) sandbag deadlift, SSH
Round 2: (10) sandbag walk lunges, squats
Round 3: (20) merkins, decline plank, shoulder taps
Rinse & repeat for 2 rounds

MARY:
Ring of Fire core

ANNOUNCEMENTS:
2F: Thurs, April 24 in Falls Church
Memorial Day Murph
The Capital Anniversary
COT:
With life comes struggles. Last night on Masters great example of Resiliency of a champion. Many different types of struggles, but he kept pushing to eventually win in extra hole.

Tags: acropolis, Obadiah, Rambler

Date: 2025-04-11
AO: thefarm
Q: Firehead
PAX: Infinity, Squatter, Running Man
FNGs: None
COUNT: 3
WARM UP

Arm Circles, Don Quixotes, Willie May Hayes, Beet Pickers

THE THANG

Start with first exercise, run across the field and back then add the next exercise, repeating all the previous exercises (the first couple runs were sprint then mosey, later just mosey there and back)

Burpees x 5
Dips x 10
Merkins x 15
Squats x 20
Shoulder taps x 25
SSH x 30
Reverse Lunges x 35

MARY
American Hammers, Flutter kicks, Side crunches

COT
Hell is the place where the person you are meets the person you could have been

Tags: thefarm, Infinity, Squatter, Running Man

Date: 2025-04-13
AO: social-distance
Q: Bone , Play-Doh
PAX: Lazlo, Smokey, Shart (F3 Memphis), Gambler (I missed a Rucker-Will fill in) FNGs: None
COUNT: 7
WARMUP: Speed through lights to get to Falls Church
THE THANG: Run or Ruck until 0730
MARY: 45 ‘mercans
ANNOUNCEMENTS: Boneathon May 31st
COT: Coffee is more affordable if you get a free refill

Tags: social-distance, Lazlo, Smokey, Shart (F3 Memphis), Gambler (I missed a Rucker-Will fill in)

Date: 2025-04-13
AO: mother-ruck-ing
Q: Rambler
PAX: Peanuts, Pop Fly
FNGs: None
COUNT: 3
WARMUP: walk the tow path in
THE THANG: the Billy goat trail
MARY: walk the tow path out
ANNOUNCEMENTS: we did 4.25 miles
COT: be kind when participating in a flash mob event

Tags: mother-ruck-ing, Peanuts, Pop Fly